Videos

BJJ Strength And Conditioning: Hips, Ankles, Knees, Shoulders + Core

The following flexibility and strength routine/flow is great to work on the hips, core, legs, ankles, knees and shoulders, I’ve been using it since 2010 for my BJJ Strength and Conditioning. (see video at top) Double Kettlebell Racked Get-up Racked Alternating Take-down Lunge Racked Alternating Forward Lunge Get-down and repeat   The racked get-up is […]

BJJ Strength And Conditioning: Hips, Ankles, Knees, Shoulders + Core Read More »

BJJ WOD for Crossfitters

I have quite a few routines I use for my Brazilian Jiu-Jitsu Strength & Conditioning and this is one of them, it’s for strength, cardio, explosiveness, and rotation (flexibility). 2 x handstand push-ups 6 x deadlift hip hinge style – 40, 50, 60, 70, 80% of your 1RM 6 x strict pull-ups 5 rounds All exercises

BJJ WOD for Crossfitters Read More »

Find Yours…

I’ve been training most my life, I’ve trained hundreds if not nearly over a thousand people in many different countries, but the one thing I see that I need, the one thing that I see others need is REASON, a reason to train. I’ve had times where I struggled, I’ve seen people quit and give

Find Yours… Read More »

WOD: HSPU Jerk and Snatch

If you’re looking for a “laying on the floor dying in a puddle of sweat and feeling great” type of WOD, this is it! Warm-up EMOM 1 to 2 minutes rest AMRAP 2 to 3 minutes rest AMRAP 1 to 2 minutes rest Cool-down The video covers the EMOM and two AMRAPs, check it out

WOD: HSPU Jerk and Snatch Read More »

Kettlebell Swing—Squat Style

Last week I posed the question “What is wrong with this kettlebell swing?“, this week I will show you what was wrong. If you got the answer right, great! If you were one of the people that wrote a long list of things that were wrong, I don’t blame you, it’s all good, sometimes it takes

Kettlebell Swing—Squat Style Read More »

The Galley Slave WOD Core Workout

The Galley Slave WOD

This core workout consists of several tasks FOR TIME. Start with 100 jumping jacks, then perform 12 rounds of 3 exercises for 3 reps, they are: 3 x front squat with double kettlebell 3 x up to down with double kettlebell 3 x the galley slave with one kettlebell You finish with 100 jump clap

The Galley Slave WOD Read More »

How to flip a heavy tyre

How To Flip a Heavy Ass Tyre

Social media is full of videos of people tyre flipping with shocking technique. Many people out there (I believe most actually) “muscle” it, meaning they lift it using their biceps. That’s fine when it’s a small tyre but do that with a big one and you’re setting yourself up for a biceps tear. NOT COOL.

How To Flip a Heavy Ass Tyre Read More »

Bicep exercises

Kettlebell Exercises for the Anterior Compartment of the Upper Arm

If you’re solely training with kettlebells, chances are you’re not giving the anterior compartment of your upper arms the attention they deserve. I’m going to show you several exercises to work and challenge the anterior compartment of your upper arm from different angles with a kettlebell. I’ve written about this topic before, it’s because it’s a

Kettlebell Exercises for the Anterior Compartment of the Upper Arm Read More »

Cinco Tres Cinco WOD

Cinco Tres Cinco WOD

5 repetitions, 3 exercises, five awesome rounds FOR TIME! Do this WOD and post your results below or on our Facebook.   5 Barbell Power Snatches 5 Dead to Overhead Deadlift (each side) 5 Push-up to Chin Above Bar Five rounds FOR TIME.   ℞ for males 40kg barbell 2 x 24kg kettlebell ℞ for

Cinco Tres Cinco WOD Read More »

Shopping Basket

Start typing and press enter to search